WODs – LOCATION-HALL 6
Monday:
3-3-3
Clean & Jerk*
*Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.
FOR TIME
200m DB Farmers Carry (50/35)
30 Hang Power Clean & Jerks (95/65)
60/50 Cal Bike
30 Hang Power Clean & Jerks
200m DB Farmers Carry
(Score is Time)
KG DB: (22.5/15)
KG BB: (42.5/30)
Tuesday:
AMRAP x 25 MINUTES
9 Back Squats (155/105)
15 Push-Ups
21 Box Jumps (24/20)
27 Sit-Ups
(Score is Rounds + Reps)
KG BB: (70/47.5)
Wednesday:
3-3-3-3
Deadlift*
*Start Moderate and end Heavy.
10 ROUNDS FOR TIME
3 Deadlifts (315/205)
3 Ring Muscle-Ups
(Score is Time)
KG BB: (143/93)
Thurday:
ON A 28:00 RUNNING CLOCK…
5000/4500m Row
250 Double Unders*
Max Burpees in Time Remaining
*Option for 250 Jumping Jacks or 400 Single Unders
(Score is Total Burpees)
Friday:
3-3-3
Snatch*
*Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.
“NANCY”
5 ROUNDS FOR TIME
400m Run
15 Overhead Squats (95/65)
(Score is Time)
KG BB: (42.5/30)
Saturday:
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
40 Toes to Bar
20 Hand Release Push-Ups or Push-Ups
40 Russian KB Swings (Athlete Choice)
20 Strict Handstand Push-Ups or Pike Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
FINISHER
FOR QUALITY
10-15-20-15-10
DB Floor Press
DB Hammer Curls
Sunday:
5 SETS
10 Up-Down to Target*
15/12 Cal Row, Bike or Ski
20 Box Alt. Step-Ups (24/20)
25 Air Squats
*Target is ideally 6″ above standing reach.
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
STRENGTH-LOCATION-BACK HALL 6
| 5,8.2024 | WORKOUT |
| 5 SETS | |
| 4 Tempo Back Squats (20X0) | |
| -Rest 3:00 b/t Sets- | |
| 4 SETS | |
| 12-16 Goblet Squats (Moderate-Heavy) | |
| -Rest 1:30- | |
| 8-10 High Box Jumps (30/24) | |
| -Rest 1:30 b/t Sets- | |
| 7,8.2024 | WORKOUT |
| 6 SETS | |
| 3 Tempo Bench Press (20X0) | |
| -Rest 2:00 b/t Sets- | |
| 3 SETS* | |
| 8-12 Neutral Grip DB Bench Press (Heavy) | |
| -Rest 1:30- | |
| 8-12/8-12 Single Arm DB Row (Moderate-Heavy) | |
| -Rest 1:30 b/t Sets | |
| 2 SETS | |
| 16-20 DB Chest Fly (Moderate) | |
| -Rest 1:00- | |
| Max Reps Banded Dante Row | |
| -Rest 2:00 b/t Sets- | |
| 8.8.2024 | WORKOUT |
| 4 SETS | |
| 8 Barbell Strict Press (Moderate-Heavy) | |
| -Rest :30- | |
| 12 DB Z-Press (Moderate) | |
| -Rest :30- | |
| 12-16 DB Lateral Raises* (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 8-12 Tempo Barbell Curl (30X0) | |
| -Rest 1:00- | |
| Max Reps Single KB Horn Curls* (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 3 SETS | |
| 16-20 Rolling DB Tricep Extension (Moderate) | |
| -Rest 1:30 b/t Sets- | |
| 10.8.2024 | WORKOUT |
| 6 SETS | |
| 3 Tempo Back Squats (20X0) | |
| -Rest 4:00 b/t Sets- | |
| 3 SETS | |
| 8-10/8-10 Tempo DB Split Squats (30X0) | |
| -Rest 1:30- | |
| 10/10 Hamstring Curls On Medicine Ball (20X0) | |
| -Rest 1:30 b/t Sets- | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 6.08.2023 | Workout |
| Hang Snatch 4×2 @ 75% | |
| 20 MIN | |
| Clean & Jerk. 3×2 @ 70% | |
| 20 MIN | |
| Snatch Pulls 4×3 @ 100% of Snatch | |
| 15 MIN | |
